Xa udiniwe emva kokusebenza eofisini, ngaba ukhe ucinge ngesiquphe, 'Shh, ukuba bendinebhisikithi yetshokolethi...'? Okanye uzive ngathi awunakuphila ngaphandle kwekomityi ye-ayisikhrim emva kwesidlo sangokuhlwa? Oku 'kunqwenela iicarbohydrate' kuqhelekile kubaninzi bethu. Kodwa ungakhathazeki, zininzi izinto esinokuzenza ukuze sikulawule.
Kutheni sinqwenela iicarbohydrates ngolu hlobo?
Amaxesha amaninzi, ezi nkanuko ziza xa sixinezelekile . Cinga ngako, xa usitya iicarbohydrate, ingakumbi iswekile, isonka, umgubo, njl.njl., ingqondo yethu ikhupha ikhemikhali ebizwa ngokuba yi-serotonin, eyi-'hormone yolonwabo'. Izinto esizinqwenelayo, njengokutya okumnandi, isonka esimhlophe, iibhanisi, kunye neziselo ezineswekile, ziicarbohydrate ezilula. Umzimba wethu uyazondla ezi carbohydrate ngokukhawuleza.
Oku kukwenza uzive wonwabile kwaye uhlaziyekile ngokukhawuleza. Kodwa ingxaki kukuba, oku kubangela ukuba iswekile yakho yegazi inyuke ize iphinde yehle . Xa le swekile yehla, uziva udiniwe kwaye ucotha kwakhona. Emva koko unqwenela into eneswekile kwakhona. Kufana nomjikelo.
Ziziphi ezinye iindlela zokulawula ezi nkanuko ze-carbohydrate?
Kulungile, makhe sibone ukuba singenza ntoni ukuze siwuyeke lo mkhwa.
1. Sebenzisa ingqondo yakho kwenye into.
Kunzima ukucinga ngokunqwenela ukutya xa ingqondo yakho igxile kwenye into. Kolunye uphando, izazinzulu zifumanise ukuba abantu abadlale umdlalo wevidiyo ofana noTetris imizuzu embalwa babeneminqweno embalwa yokutya, iziyobisi, nezinye izinto. Oku kungenxa yokuba iingqondo zethu zinamandla alinganiselweyo okugxila kwimifanekiso emininzi ngaxeshanye. Ngoko ke kwixesha elizayo xa uziva ufuna ukutya iqhekeza lekhekhe, zama ukufunda incwadi, ukufowunela umhlobo, okanye ukwenza into oyithandayo.
2. Ukutya Ngengqondo
Ngamanye amaxesha asityi kuba silambile, kodwa kuba sikruqukile . Okanye mhlawumbi sinomkhwa wokutya i-ayisikhrim emva kwesidlo sangokuhlwa. Isisombululo esilungileyo koku 'kukutya ngononophelo'. Oko kukuthi, ukucinga ngesizathu sokuba utye oku kutya, utye kancinci incasa yokutya, kwaye ugxile kuloo mzuzu kuphela.
Xa usitya ngale ndlela, ingqondo yakho ifumana uphawu lokuba isisu sakho sigcwele. Uphando luye lwabonisa ukuba kukho unxibelelwano oluqinileyo phakathi kwalo mkhwa kunye nokunciphisa umzimba.
3. Khetha uhlobo olufanelekileyo lweecarbohydrate
Ayizizo zonke iicarbohydrate ezifanayo. Kufuneka sikhethe iicarbohydrate 'ezilungileyo'. Ezi zibizwa ngokuba ziicarbohydrate ezintsonkothileyo.Ezi zezona zinto ziphambili emzimbeni wethu ezinika amandla. Kuba zithatha ixesha ukugaya, amanqanaba eswekile egazini lakho ayaphakama, uze uzive ugcwele ixesha elide.
| IiCarbohydrate ezilula ekufuneka uziphephe | Iicarbohydrate Ezintsonkothileyo Onokukhetha Kuzo |
|---|---|
| Isonka esimhlophe, iibhanisi, iikeyiki, iibhisikithi | Irayisi emdaka, i-millet, i-oats, ibhali |
| Iziselo ezineswekile, iziselo ezimnandi, iziselo zeziqhamo (ezineswekile) | Imifuno (izaqathe, iimbotyi, ikhaphetshu), imifuno eluhlaza |
| Iswekile emhlophe, ubusi | Iinkozo ezifana neetships, ii-peas, kunye neembotyi eziluhlaza |
| IKottu, iparatha, iinoodles (ezenziwe ngomgubo wesonka) | Iitapile ezimnandi, i-cassava (ngokwencasa) |
Xa uthenga ukutya evenkileni, ungalibali ukujonga ilebhile ukuba kukho ubungakanani beekhabhohayidreyithi kunye neswekile eyongeziweyo . Ngamanye amaxesha nokutya esicinga ukuba "kumnandi" kunokuba neswekile engaphezulu kunokuba sicinga.
4. Fumana indlela ekulungeleyo.
Abanye abantu "banokuziyeka" izinto ezifana nesonka kunye neelekese "i-cold turkey." Kodwa abanye abantu bafumanisa ukuba xa besenza njalo, bahlala becinga ngaloo nto yokutya. Ukuba kunjalo kuwe, indlela elungileyo yokunciphisa ukutya kukunciphisa kancinci kancinci ukutya okutyayo . Umzekelo, endaweni yeti eneswekile, sela iti engenaswekile. Endaweni yebhisikithi, yitya i-hummus kunye neekherothi. Njengoko unciphisa kancinci ukutya okutyayo, uya kuqaphela ukuba iminqweno yakho yeelekese iya kuncipha.
5. Yiba nomdla (ukuzivocavoca)
Ukuzilolonga, ingakumbi ukuzilolonga nge-aerobic , kunokukunceda ukulawula umnqweno wakho wokutya. Ngaphezu koko, ukuzilolonga kukukhuthaza ngokwendalo imood. Konke oku kuya kunceda ekuthinteleni isandla sakho ukuba singafiki kwipleyiti yebhisikithi.
6. Lala kakuhle.
Ngaba ulale kakuhle ebusuku? Ukuba asilali ngokwaneleyo, sidla ngokutya iikhalori ezingaphezulu imini yonke. Ukungalali kakuhle kuchaphazela iihomoni ezilawula ukutya kwethu . Oku kunokukhokelela ekutyebeni. Ngoko ke, zama ukulala kakuhle iiyure ezisi-7-9.
7. Sela amanzi amaninzi.
Ixesha elininzi, siziva silambile kuba ngokwenene siphelelwe ngamanzi emzimbeni . Ngexesha elizayo xa uziva ufuna ukutya iicarbohydrates, zama ukusela iglasi yamanzi kuqala. Inyaniso yokuba amanzi awanazo iikhalori okanye iicarbohydrates yinzuzo eyongezelelweyo. Ukuba uyonqena ukusela amanzi alula, ungongeza amanzi acwebezelayo okanye isilayi selayimu okanye iorenji kwiglasi yakho yamanzi ukuze ufumane incasa.
8. Phumla kancinci.
Ngaba uxinezelekile? Uxinezeleko lunokubangela ukuba ezi nkanuko zokutya zivele xa singalindelanga. Izinto ezifana neyoga kunye nokucamngca zinokukunceda utye ngenyameko. Nokuba uphi na, thatha ikhefu lengqondo lemizuzu emi-5. Phefumla nzulu kwaye ukhuphe umoya kancinci. Kwanale nto incinci inokuzolisa ingqondo yakho kwaye ilawule iminqweno yokutya engafunekiyo.
Umyalezo Wokuya Ekhaya
- Ukunqwenela iicarbohydrates akusoloko kubangelwa yindlala. Uxinzelelo, ukudinwa, kunye nomkhwa nazo zinokudlala indima.
- Endaweni yeecarbohydrate ezilula ezifana neswekile kunye nomgubo wesonka, khetha iicarbohydrate ezintsonkothileyo ezifana nerayisi emdaka, imifuno, iziqhamo kunye neenkozo.
- Ukulala ngokwaneleyo, ukusela amanzi aneleyo, nokuzilolonga imihla ngemihla kuya kunceda kakhulu ekulawuleni le minqweno.
- Ukuba ukufumanisa kunzima ukulawula lo mkhwa, ungoyiki ukuthetha nogqirha wosapho lwakho . Yena uza kukunika icebiso elifanelekileyo.
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